meditation, mindfulness & insight1 introduction meditation, mindfulness & insight ancient...

Meditation, Mindfulness & Insight

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Introduction

Meditation, Mindfulness & InsightAncient Wisdom

For the Modern World

Session 1 The basics of meditation

Instructor - Stanley Merrill


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Foundation for classMeditation and Psychology The meditation techniques and philosophy have made a profound impact to my

life. Tibetan – Powerful inspirational meditation techniques

Tantric practices – changing attitudes -- Compassion, Mantras, visualizations Wanted to teach, but Tibetan practices not designed for Americans Mindfulness Based Stress Reduction

Meditation as a technique to deal with stress in an integrative medicine MBSR teacher training program Mindfulness / Awareness / Body Scan / Diaphragmatic Breathing

Houston Jung Center Provided clarity into why we behave the way we do.

Zen Teachers Cheri Huber – Living Compassion Analytical step by step process to lead to insight difuse negative energy Clear, precise, effective psychological insights combined with meditation

Teaching Experience Brighton Gardens Nursing Home Houston Area Parkinson Society Jung Center


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Goals: Motivational

Know the benefits so that you will want to meditate Practical

You will be changing the way you perceive and act Understandable

Not esoteric or theoretical How and why meditation accomplishes what it does.

Non Sectarian Psychological insights not religious beliefs Meditation as an exercise that impacts our psychology and

physiology Set Reasonable Expectations

Long slow never ending process Immediate positive changes


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Brief Introductions

Name Experience in Meditation What you wanted from the class Hobbies or interests Profession

Any or all of the above!


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History Meditation was not taken seriously

Naval Gazing – Dropping out

Your father and I want you to know that we are behind you 100% should you decide to go back to being a dope addict.


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Meditation is a science!

Meditation - New age mumbo jumbo? Not for millions of Americans who meditate

for health and well being


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The problem is Stress

Life becomes a juggling act with work, family, job. Any change can throw us off balance.


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The impacts of stress

Fight or flight response triggered constantly Produces adrenaline

Scientific studies show that prolonged stress Heart rate and blood pressure increase Impacts our sleep Negative impacts to the immune system Decrease in the ability to concentrate and think

clearly Increases aging Clogs arteries

Meditation is the “medicine” for stress without side effects.


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Scientific approach to stress reduction

Mindfulness Based Stress Reduction MBSR University of Massachusetts Medical School

Jon Kabat-Zinn Program started 27 years ago Based on ancient meditation techniques Modified for Americans - Non Sectarian

Physicians referred patients When modern medicine failed The pain and stress from the physical ailments

Significant and measured results Improved sleep, calmness, clarity and physiological

changes and sense of well being MBSR is the foundation used for this class


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Scientific approach to depression

Mindfulness Based Cognitive Therapy Depression is an epidemic Cognitive Therapy – standard treatment

Questioning our own thoughts. Are the valid? Are they helpful?

Segal, Williams, Teasdale leaders in Cognitive Theory

Needed a group treatment approaches Rumination key indicator of recurring depression Merged MBSR approach with Cognitive Therapy

Scientifically shown to be helpful in decreasing the reoccurrence of depression


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The trendMerging Psychology and

Meditation

Psychologists using Meditation techniques Segal et al Mindfulness Based Cognitive Theory Psychologists using breathing techniques to

calm patients Meditation experts using Psychological

frameworks Cheri Huber – Living Compassion Namkai Norbu – describing socialization process


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Mindfulness and Meditation Exercises


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Strange Object Exercise Look at these objects with new

eyes


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Questions

What was your direct experience? What did you see, smell, taste, feel

Were you surprised by anything? Did the exercise inspire you to want

to do any things differently? What were the differences between

this and your normal eating experience?


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Common Observations Slowing down and paying attention

changes the experience Unconscious -- We are often lost in

thought, on autopilot most of the time and not really experiencing what is happening

When you focus, you notice things you weren’t normally aware of

The mind can easily wander Mindfulness can have a calming effect


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Mindfulness Awareness – Fully Conscious

you are conscious of what you are doing There is an observer that is you seeing yourself

Non Judgmental – No Drama! Equanimity

In the present moment Continually Bringing the focus back to this moment

Doing one thing at a time Attention

Single point of focus Intentionality

You choose the point of focus Beginners mind

Look at everything with fresh eyes


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Mindfulness vs. Meditation Common

Focus, intentionality, awareness, present moment, concentration, discipline

Differences Meditation

protected environment Controlled posture

Mindfulness can be done during every waking moment

Mindfulness is the goal, meditation develops the skills needed

Being present to each and every moment


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Sitting MeditationPostures Hand posture - Gyan Mudra

Fingers of thumb and index finger touch

Receptive to external energy Wholeness of a circle Circle of life

Imparts happiness, the intellect develops, memory is sharpened.


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Meditation Postures Regardless of whether you are on a

chair or are sitting on a pillow Eyes closed Back Straight Head slightly down Mouth slightly open tongue on roof of

mouth Hands on thighs or may use hand

mudras


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Postures continued Sitting on a chair

Use a pillow between your back and the chair to keep your back straight

Feet flat on the floor Sitting on the floor

To increase comfort Sit on a pillow Put pillows between your knees and feet Take Yoga Training

Preferred method BUT -- Don’t do it if you feel pain Lying Down

Good for body scan meditation particularly if you want to lie down.

Whatever is comfortable for you!


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Why Postures are important an experiment

Posture 1 Slouched in chair, fist clenched, scowl on face, all

muscles tightened Posture 2

Back straight, feet on floor, gyan mudra, relax head, chest, feet, legs

Just sitting up straight can increase your ability to focus and change your state of mind

Maintaining that posture takes discipline and awareness

Mind body connection Breathing slowly changes attitude Attitude can change your postures


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Guided MeditationDiaphragmatic Breathing

Close your eyes Tense and release foot – calves – thighs torso Bell – Dedication – May all beings have happiness… Body Position Erect and

dignified posture Listen first and the do it Breathing

Breath in slowly First from the stomach Second from the rib cage Breath out slowly First from the rib cage Second from the stomach Focus your attention on the bodily sensations - Stomach and rib cages rising - Notice the

skin stretching Notice the air coming through your nostrils

Now begin with your breathing Quality of awareness open and non judging Constantly be aware of the body sensations of breathing in and breathing out Breath naturally - Your mind will wander but gently bring attention back to your

breath Non judgmentally – be kind to yourself – it is a life long process doesn’t expect to

be perfect in a day, week, month or year. This is it! You are in this moment. No regrets of the pass or fear of the future.

You are here now. Eyes closed – ring bell – Move your toes, fingers, gently stretch out, open your

eyes.


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Diaphragmatic BreathingOpportunities to practice

Take advantage of any seconds and minutes you have!

When get up in the morning or going to sleep Before or after each activity

Meals Tasks

While waiting for anything Red lights Shopping lines During the commercials when we are watching TV

Most Powerful and Simple and practical of all the meditations you will learn.


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Questions What did you experience? Anyone able to feel the air coming in

through the nostrils? How did you feel afterwards?

More relaxed? Able to think more clearly?

Did your mind wander? Were you aware of wandering while you

were wandering? If you can’t control the mind who or what is

causing it to wander


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What is awareness? There is a doer and an observer

Observer is a an objective perspective Gives the time for insight before reaction - Diffuses anger When you are questioning your own anger it is

different than being driven by it. Non Judgmental Intentionality

Not reacting out of instinct and behavior patterns Conscious

Aware of the consequences of what you say and do It is a discipline that takes time to develop and

meditation cultivates it. By this definition most people are unaware for most of

their lives.


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Competing Forces Within Conditioned Self

Instinctual Reactive Ego Center Wounded

Observer / Wise old man Non Judgmental Spiritual Perspective – broader view of

life


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Conditioned Self - Symptoms

Judgmental of self and others Condemning Over Simplifying complex issues Black and white world

Hatred and Anger Blames self and others Self righteous Gets tired and bored Meditation will make you much more

aware of this part of yourself! Learning to own and accept this aspect

without judgment is the hardest task! Condemning this part of your self is

training yourself in condemnation


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Observer / wise old man Non Judgmental

Does not condemn, blame, demonize or diminish self or others

Compassionate Forgiving Thoughtful Patient Calm Full of Insight Strategic decisions Internal gyroscope Voice of Conscious

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